09.19.16

Fitness
A.front squat @ 21X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=foot on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side
*Compare to 080116

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance

A.work up to a 5RM weighted pull-up 

B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed

B.run 2 miles or row 3K for time (Perform your pre-cycle test or the one you want if you did not test)

Pull-up Standards

male=pronated

females=supinated or pronated NO alternating, however.

All must pause 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).

No kipping.